6 x 6 @ (up to) 75% of front squat 2RM
Rest as needed between sets. Lunge may be weighted in any manner and with any implements you choose, with the exception of barbell in the back rack. Goal today is challenging, uninterrupted sets- if set requires interruption, make a minor adjustment and continue. When scheme is listed as “6 x 6″, it always refers to “Sets” x “Reps”.
Then, 6 rounds of:
6L, 6R 1-arm kettlebell row @ as heavy as possible in each
6 3/1000 Bodyweight row
:20 sec. rest
Use 40-50% of Pendlay row 2RM for 1-arm kettlebell row sets. If position breaks/ range of motion fails, adjust one interval down and continue safely.
3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.
And then, 10 rounds of:
5 Hollow rock
1 Rocking chair (As stand-up from hollow rock)
5 Straight jump
Transition seamlessly from movement to movement, adjusting either position or variation if mechanics erode. If needed, a 10lb. W, 15lb. M bumper plate may be added to this drill.
And finally “Time under tension”:
Monster walk/ leg swings/ bar hang (movement-based cool-down)
Select several movements, and work until you feel you have made sufficient cool-down/ mobility progress.